Thursday, October 31, 2013

131031

Happy Halloween!!

WOD
1000m Row
4 min rest
750m Row
3 min rest
500m Row
2 min rest
250m Row

Wednesday, October 30, 2013

131030

WOD
AMRAP in 10 minutes of:
1 Power Clean
4 Front Rack Lunges
2 Push Press

Beg (95/65)
Int   (135/95)
Adv(165/105)

Tuesday, October 29, 2013

131029

WOD
"Diane"
21-15-9
Deadlift (225/135)
Handstand Push-ups

Monday, October 28, 2013

131028

WOD
AMRAP in 12 minutes:
5 Ring Dips
7 Wall Ball
9 Box Jump (24/20)

Friday, October 25, 2013

131025

WOD
500m Row x 4
3 minute rest between 500m.

Thursday, October 24, 2013

131024

WOD
EMOTM for 15 minutes:
2 Thrusters
*Increase weight after every 3rd round
Goal-heaviest weight possible by the end

Wednesday, October 23, 2013

131023

WOD
1000m Row
50 Box Jumps (24"/20")
50 Pull-ups
800m Run

Tuesday, October 22, 2013

131022

WOD
2 rounds of:
AMRAP in 6 minutes of:
3 Deadlifts
7 Push-ups
15 Double Unders

Beg (135/95)
Int   (225/135)
Adv(275/185)

Monday, October 21, 2013

131021

WOD
5 Rounds of:
400m Run
Max Rep Pull-ups

Friday, October 18, 2013

131018

WOD
EMOM for 15 minutes of:
1 Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
1 Squat Snatch

*increase weight after ever 5th round
goal is heaviest weight for the complex

Thursday, October 17, 2013

131017

WOD
AMRAP in 15 minutes of:
3 Clean and Jerks
10 Pull-ups
15 Double Unders

Beg (95/65)
Int   (135/95)
Adv(185/115)

Wednesday, October 16, 2013

131016

WOD
21-18-15-12-9-6-3
KB Swings (24kg/16kg)
Push-ups

Tuesday, October 15, 2013

131015

WOD
EMOM for 20 minutes perform:
One arm DB Burpee
One arm DB Hang Squat Clean
One arm DB Thruster
x3

-every odd minute: left arm
-every even minute: right arm

Friday, October 11, 2013

131011

WOD
5 rounds of:
12 Pull-ups
20 Box Jumps (24/20)
200m Run

Thursday, October 10, 2013

131010

WOD
AMRAP in 20 minutes of:
5 Power Cleans (135/95)
10 Toes to Bar
20 Double Unders

Wednesday, October 9, 2013

131009

WOD
10,9,8,7,6,5,4,3,2,1
Deadlifts
Bar Hop Burpees

Beg (135/95)
Int   (225/135)
Adv(275/185)

Tuesday, October 8, 2013

131008

WOD
Olympic Total
1RM Snatch
1RM Clean and Jerk

Friday, October 4, 2013

131004

WOD
"Cindy"
AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Thursday, October 3, 2013

131003

WOD
"Fran"
21-15-9
Thrusters (95/65)
Pull-ups

Wednesday, October 2, 2013

131002

WOD
Skills Test:
- Fastest 500m Row
- Max Toes to Bar in 1 minute
- 1 mile run
- Max unbroken Pull-ups
- Max Double Unders in 1 minute
- Max HSPU in 1 minute

Rest as needed

Tuesday, October 1, 2013

131001

WOD
CrossFit Total
1,1,1 Squat
1,1,1 Press
1,1,1 Deadlift